Denecke Constanze Performance Analysis

Dive into this athlete’s performance at 2023 München using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Season 23/24 2023 München (811) HYROX (656) Women (196) Denecke Constanze

GER GER Flag Women Woman 60-64 #171011 01:37:43 🥇 in AG | Top 33.3% 125th | Top 63.8%

Performance Highlights

+02:34
51:59
Run Total
+00:19
06:30
Avg. Lap
-00:07
05:15
Best Lap
+00:12
40:39
Workout Total
+00:01
05:04
Avg. Workout
-02:36
05:10
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 39 to 82.
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Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 315 to 452.
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Based on 1000 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 129 to 473.
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Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Denecke Constanze's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Denecke Constanze's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -156 to 170.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Denecke Constanze's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Denecke Constanze's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 06:20. Check the detail of the improvement plan below.

03:37 Potential Improvement 57.1% Focus During Training

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Bar chart with 61 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 6 to 1243.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:37 51:59 to 48:22 57.1%
Burpees Broad Jump 01:14 07:53 to 06:39 19.5%
Sandbag Lunges 01:10 06:17 to 05:07 18.4%
Wall Balls 00:18 05:34 to 05:16 4.7%
Sled Push 00:01 02:53 to 02:52 0.3%
Ski Erg 00:00 05:02 to 05:02 0.0%
Sled Pull 00:00 05:28 to 05:28 0.0%
Rowing 00:00 05:23 to 05:23 0.0%
Farmers Carry 00:00 02:09 to 02:09 0.0%

Splits Time

Denecke Constanze Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 05:26 -00:11 00:00 +00:00
Ski Erg 05:02 05:15 05:16 -00:14 05:26 -00:11
Running 2 06:04 10:17 05:52 +00:12 10:42 -00:25
Sled Push 02:53 16:21 02:59 -00:06 16:34 -00:13
Running 3 06:22 19:14 06:12 +00:10 19:33 -00:19
Sled Pull 05:28 25:36 06:17 -00:49 25:45 -00:09
Running 4 06:29 31:04 06:14 +00:15 32:02 -00:58
Burpees Broad Jump 07:53 37:33 06:56 +00:57 38:16 -00:43
Running 5 06:48 45:26 06:25 +00:23 45:12 +00:14
Rowing 05:23 52:14 05:34 -00:11 51:37 +00:37
Running 6 06:49 57:37 06:17 +00:32 57:11 +00:26
Farmers Carry 02:09 01:04:26 02:25 -00:16 01:03:28 +00:58
Running 7 06:43 01:06:35 06:15 +00:28 01:05:53 +00:42
Sandbag Lunges 06:17 01:13:18 05:20 +00:57 01:12:08 +01:10
Running 8 07:32 01:19:35 06:49 +00:43 01:17:28 +02:07
Wall Balls 05:34 01:27:07 05:40 -00:06 01:24:17 +02:50
Roxzone 05:10 01:37:43 07:46 -02:36 01:37:43
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Constanze Denecke performed well in the Hyrox race in München, finishing with an overall rank of 125 out of 656 athletes, which places her in the top 19% of all participants. In her age group (60-64), she ranked 1st out of 7 athletes, placing her in the top 14%. Her overall time was 01:37:43, with a total running time of 00:51:59. It is worth noting that her total running time was 03:20 slower than the average for her finish time. This suggests that Constanze may need to focus more on improving her running abilities.

Segments to Improve


Based on the splits analysis, the segments where Constanze lost the most time were the Run Total, Burpees Broad Jump, Sandbag Lunges, Running 6, Running 7, Running 8, Running 5, Wall Balls, Running 2, and Running 4. To improve in these areas, Constanze should focus on specific training strategies and techniques.

1. Run Total:
Constanze's total running time was slower than average. To improve her running performance, she should incorporate interval training into her routine. This can include high-intensity intervals, tempo runs, and long-distance runs. Additionally, practicing proper running form and technique, such as maintaining a good posture and stride, can help improve her overall running efficiency.

2. Burpees Broad Jump:
Constanze's time in this segment was 01:19 slower than average. To improve her performance in burpees, she should focus on increasing her overall strength and endurance. Incorporating exercises like push-ups, squats, and planks into her training routine can help build the necessary muscle strength and stamina needed for burpees. Additionally, practicing efficient and explosive movements during the broad jump portion can help improve her speed and efficiency.

3. Sandbag Lunges:
Constanze's time in this segment was 00:56 slower than average. To improve her performance in sandbag lunges, she should focus on strengthening her leg muscles. Exercises like squats, lunges, and deadlifts can help improve her lower body strength and stability. Additionally, practicing proper form and technique during lunges, such as maintaining a straight back and proper alignment of the knees, can help improve her overall performance.

4. Running 6, Running 7, and Running 8:
Constanze's times in these running segments were slower than average. To improve her running performance in these segments, she should incorporate hill training and speed work into her routine. Running uphill can help build leg strength and improve cardiovascular endurance, while speed work, such as intervals and sprints, can help improve her overall running speed and efficiency.

5. Wall Balls:
Constanze's time in this segment was 00:17 slower than average. To improve her performance in wall balls, she should focus on building upper body strength and improving her core stability. Exercises like push presses, thrusters, and kettlebell swings can help strengthen the necessary muscles for wall balls. Additionally, practicing proper technique, such as using the legs to generate power and maintaining a consistent rhythm, can help improve her overall performance.

Strategies


During the race, Constanze should consider implementing the following strategies for better performance:

1. Pacing:
Constanze should focus on maintaining a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time. Finding her optimal pace and sticking to it can help ensure a balanced and efficient performance.

2. Transition Time:
Constanze should aim to minimize her transition time in the roxzone. This can be achieved through practicing quick and efficient transitions during her training sessions. Additionally, improving her overall fitness and endurance can help reduce the need for extended rest periods during transitions.

3. Mental Preparation:
Constanze should mentally prepare herself for the race by visualizing success and setting achievable goals. This can help boost her confidence and motivation during the race, leading to improved performance.

By implementing these strategies and focusing on the specific areas of improvement mentioned above, Constanze can enhance her performance in future Hyrox races and continue to improve her overall fitness and athletic abilities.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 16 to 100.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Hardman Emily 2024 Birmingham 01:37:47
Bergert Stefanie 2024 Frankfurt 01:37:45
Gouws Melize 2024 Cape Town 01:37:54
Mcdade Molly 2024 Paris 01:37:50
Buchan Nicole 2023 Glasgow 01:37:57
Hightower Linda 2024 Anaheim 01:38:04
Nicolai Elke 2018 Essen 01:37:46
Martin Emma 2022 Amsterdam 01:37:54
Millyard Debbie 2024 London 01:37:36
Almond Mandie 2024 Manchester 01:37:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 World Championships Nice 01:41:32
2021 Leipzig 01:33:48
2022 Berlin 01:28:38
2022 Las Vegas 01:38:44
2024 Vienna - European Championship 01:30:17

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